CrossFit Albuquerque – CrossFit
Warm-up
2 minutes cardio of choice
3×10 band walk outs
1 minute plank
30 sec side plank/side
10 arm circles forward and back
10 ring rows
5 pull ups
10 push ups
20 air squats
Weightlifting
1 split jerk + 3 strict presses in jerk position
5 sets of 5 reps @ 70-75% of strict press max
Then…
Behind the neck split jerks from rack
5 sets of 3 reps @ 70-80% of 1-rm split jerk
Then…
Clean pulls
5 sets of 3 reps at 100-120% of clean max
